Hi guys I know it's been a while I didn't post and many of you are waiting for a new post! I hope you enjoy this one, as I think it's very useful for everyone, man and woman! We love food, but it has to be healthy and low in calories, without missing the taste and the smell!! Yummy let's eat! ;) but let's also lose some weight and gain health!
1- Use 1 teaspoon of oil for cooking or better use oil spray, but never poor the oil directly on the pan without measuring the quantity. This will help avoid pouring a huge quantity, don’t forget every teaspoon of oil has 45 kcal, so if you add oil without counting you can pour easily 300, 500 kcal without noticing.
2- Frying is the worst way to cook, always opt for grilling, boiling, baking in oven and always vary the way you cook so you and your family never get bored. So if today you boiled the potato, then during the weekend you can grill it. You can vary the shape also, so if one day you grill oval slices of potato, another day you can cut them like French fries, use some oil spray and put in oven! Sometimes cook sweet potato instead of regular potato which is full of fiber if with skin and full of vitamin A anti-cancer food!
3- So always vary the shape and way you cook, even if it’s the same food for example like we said for potato. Another example is pasta. You have a million types of pasta so if this week you cooked spaghetti, next time do tagliatelle or penne for example, you have tricolor fusilli pasta too, and you should change so you never get bored.
4- Use tomato sauce instead of white sauce. Use light crème fraiche instead of full fat, but 1 box not 2. Use low fat milk or yogurt instead of full fat to make the sauce. Never use butter, or if you insist, use the light one, good for the heart with omega 3, and just 1 teaspoon.
5- Increase the consumption of fiber when cooking: use whole wheat rice and pasta, whole wheat flour instead of white. Grill the potato or sweet potato with the skin. Use whole wheat, burghul, couscous. You can add flaxseeds too to increase the consumption of fiber, remembering that fibers help you feel full, lose weight and decrease heart disease risk among other benefits.
6- Vary your salads and fruits too! Everyday eat a different salad and different fruits so you will eat from the different kinds of vitamins and antioxidants that fruits and vegetables has to offer us, the most important is to vary the colors always! Red, yellow, green, purple, all give a different vitamin and antioxidant! Also change the way you cut your veggies so for example if today you cut your carrots in slices tomorrow shred it!
7- Use all kinds of spices and herbs; they will add taste to your food and no calories! Reduce salt quantities and increase onions, garlic, tomato, mushrooms, bell peppers, oregano, paprika, curry, saffron, 7 spices, cinnamon, rosemary, ginger, basil, curcuma and more, all of them bring a health benefit to your body they are full of antioxidants!
8- Use specific pans to cook that are stainless steel, those that don’t make you lose vitamins and those that don’t allow food to stick!
9- It is better to cut the greens and fruits in big sizes to avoid vitamin and antioxidant loss! Also, better to cut with hands than with knife!
10- When you remove food from the freezer, don’t let it cool in the room, either: cool it in the fridge, or under cold water, or in the microwave to avoid bacteria
Samia Khoury Dietitian
Samia Khoury Dietitian